Healthy eating and mental health

Good nutrition is essential for our mental health

I’m sure you’ve heard of eating well to improve heart health, reduce the risk of diabetes, high blood pressure and certain cancers, but did you know a few simple dietary changes may reduce symptoms of depression, anxiety and other mental health disorders. One of the best ways to improve your mental health is through your gut. Just as the brain impacts the gut, what we put in our gut can impact the functioning of the brain.

Here are some Do’s and Don't's on improving mental health through diet:

It's a good idea to:

Stay hydrated - Drinking enough water keeps our brain from having to struggle against the effects of dehydration, allowing us to think more clearly than if we let ourselves get dehydrated. Are you drinking enough water

Eat your five a day - Fruit and vegetables contain a lot of the minerals, vitamins and fibre we need to keep us physically and mentally healthy. Easy ways to get your 5 a day

Meal plan - Be a planner, decide on a week’s worth of clean eating recipes ahead of time so that you don’t have to rush for fast food. Meal planning made easy

Eat breakfast - Incorporate a healthy breakfast into your routine. If you’re tight on time in the mornings, grab a whole grain granola bar, yogurt and a piece of fruit to get you off to a good start.Breakfast for busy people

Eat good fats - Your brain needs fatty oils especially omega-3s and 6s to keep it working well. So rather than avoiding all fats, it’s important to eat the right ones. Oily fish, nuts, seeds and avocado are all great sources of healthy, mood-boosting fats.Eat well feel well

It's best to try to avoid:

Skipping meals - This sets your blood sugar levels off and can affect your mood and cause symptoms that feel an awful lot like a panic attack. But when you eat frequent small meals throughout the day, you keep your blood sugar level relatively steady.Cheap and healthy eating tips

Drinking too much alcohol - Alcohol offers only empty calories and no nutritional value. In the long run it can contribute to feelings of depression and anxiety and make stress harder to deal with. So if you decide to drink alcohol, limit your intake. Drink less gain more

Drinking too much coffee - This can make you feel anxious and miserable and also disturb your sleep, so try to limit your coffee intake to avoid these symptoms. Caffeine consumption

Eating to relieve stress - This will lead to eating unhealthy junk foods and then getting that feeling of guilt, which can decrease mental health even further. Tips on how to reduce stress

10 feel good foods:

Spinach - It’s rich in iron and a great energy booster that wards off fatigue and aids concentration. It’s also a good source of vitamin B6 and folate, which support the brain’s ability to produce mood-boosting neurotransmitters, such as serotonin.

Sweet potatoes - They’re a great alternative to standard spuds as they are rich in folate, plus they are better than white potatoes at keeping blood sugar levels steady.

Brazil nuts - They’re one of the best sources of the mood-boosting mineral selenium, which can ward off low mood and anxiety.

Oily fish - Fish such as sardines and mackerel are rich in omega-3 fatty acids which help the brain to interpret moods and boost concentration levels. Low levels are linked with depression and other mood disorders.

Eggs - They’re a great source of zinc, which helps you to feel more alert and energised by regulating your metabolism and blood sugar levels.

Yogurt - It’s rich in calcium, a mineral which can ease mood swings, depression and anxiety.

Tofu - It’s rich in protein, which increases energy levels and improves concentration. It also contains an amino acid called tyrosine, which boosts the brain chemicals norepinephrine and dopamine as well as thyroid hormone, which can all help elevate mood.

Bananas - They can balance hunger and mood between meal energy slumps as they help to stabilise blood sugar levels. The fruit’s high vitamin B6 content can help to relieve anxiety and stress, and it’s also a great source of tryptophan – the essential amino acid the brain converts into happiness hormone serotonin.

Bread - Your daily slice boosts levels of serotonin – a neurotransmitter that helps you feel happier and calmer. Wholemeal bread produces less serotonin than white but the energy it produces has more staying power, so you will avoid the slump you can experience soon after eating white bread.